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  • Will too much protein stall weight loss - Atkins Blog | Atkins Low Carb Diet
    each meal It s true that eating protein may boost metabolism and help you to feel fuller but this doesn t mean that Atkins is the protein free for all that many believe it to be and excessive amounts of steak cheese eggs and other foods shouldn t be over eaten and this is for a valid reason If you consume too much protein then this can be converted into glucose by a process called gluconeogenesis The conversion of protein to glucose occurs as a result of the hormone glucagon which prevents low blood sugar and so isn t a bad thing unless you are OVER consuming protein You see when you reduce carbs you go into ketosis or fat burning and you produce ketones which are also used for energy The small amount of glucose needed for brain function comes partly from the process of gluconeogenesis This means you ve no need for high amounts of carbs above and beyond the good carbs which you get from vegetables pulses etc and this is for their nutritional factor as they are packed with fibre and other nutrients When following Atkins if you do overeat protein foods then you can stall the transition to ketosis or even get knocked out of this fat burning state altogether Don t worry too much though as gluconeogenesis is a slow process and so you ll not instantly stop burning fat if you eat a steak that s too large or you have an extra helping of bacon on your full English breakfast However don t eat large helpings of meat or eggs on a daily basis as this may set you back and stall weight loss It s also depends on you as a person as some people are more sensitive to protein and are best advised to err on the lower end of the scale when choosing meals Others can eat more protein and needs will increase if you re exercising too So start off with a reasonable amount per meal and you can always add or subtract the size of your steak or chicken breast if weight loss stalls Start with 115g 175g in weight of protein foods per meal up to 225g if you re a bigger man This is roughly a palm sized piece of poultry meat or fish or 2 eggs in an omelette Don t worry though there are so many delicious foods you can eat on Atkins so you won t go hungry How about filling your breakfast omelette with some grated cheese chopped red pepper mushrooms Or have a side of cauliflower cheese with your salmon fillet Fill a chicken breast with cream cheese and wrap it in prosciutto Or top your steak with some peppercorn sauce Just because you reduce the size of the protein source doesn t mean it has to be less filling in fact just the opposite as you ve find these tasty additions will help you to feel fuller as they

    Original URL path: http://uk.atkins.com/community/blog/atkins-can-too-much-protein-stall-your-results.html (2016-04-25)
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  • Can you get too much exercise - Atkins Blog | Atkins Low Carb Diet
    practise patience Slower weight loss is easier to maintain and it s unrealistic to maintain a programme where you re eating little and or exercising too much So if you are trying to lose weight you ve gained over the summer holidays start by improving your nutrition and build up exercise slowly Hitting the gym for 2 hrs every day is sure to lead to burn out and sometimes this can lead to overtraining which actually sets you back and halts your results plus makes you feel pretty miserable too Here are 5 common signs of overtraining You lose motivation The thought of going to the gym or for a run fills you with dread but you force yourself anyway even though your legs feel like lead or you get a half hearted workout Having rest days between workouts will help with the recovery process and chances are you ll get a better workout on the days you have planned to exercise You re irritable Your other half your friends and your family notice you re more snappy than normal and you just feel generally more irritable This is a classic sign that you re overdoing it especially if you ve also been following a lower calorie or low fat diet than normal to speed up your results You re not sleeping well Catch 22 you need sleep to recover from working out but you can t sleep because you re working out too much Plus being tired from lying awake during the early hours negatively impacts your workout intensity You suffer from general aches pains If you train legs one day go for a job the next day and then do a workout class the next you re not giving your body time to repair the microscopic tears that occur when you workout In other words you get a distinct lack of results plus feel constantly achy Just hope this doesn t go one step further and turn into an overuse injury You re getting ill more often If you re normally the picture of health but suddenly see the onset of more colds sore throats then your body s immune system has been compromised So if you recognise these symptoms what can you do Well for one slow down on your training and make sure you have one or two rest days per week Incorporate cross training so if you re a runner then add some swims instead of running every day Don t do weights or the same fitness class every day but allow a day s rest in between to let the muscle tissue repair itself Make sure you re eating enough too if you re trying to lose weight then you can cut refined sugary carbs but make sure you eat lots of complex carbs in the form of vegetables Get protein in every meal and don t skimp on fat either you need fat to burn fat I d love to hear about your

    Original URL path: http://uk.atkins.com/community/blog/can-you-get-too-much-exercise.html (2016-04-25)
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  • Fasting - Atkins Blog | Atkins Low Carb Diet
    Diet tips Most of us have heard of the lemon juice cayenne pepper hot water detox that s favoured by many celebs or maybe even heaven forbid have tried it Personally it sounds like torture and I do think that detox or cleanses are a waste of time Even intermittent fasting is unnecessary and can lead to the dreaded yo yo dieting syndrome where you get into an endless cycle of losing and regaining weight often with a few lbs added on top of your original weight Your body has its own internal detoxification process namely by using your kidneys liver and other organs to process foods and eliminate waste Eating a healthy diet of proteins lots of vegetables healthy fats and getting a wide range of nutrients plus drinking enough water are all the detox you need Of course drinking too much or eating junk foods can make you sluggish and pile on the pounds but going on a healthy eating plan not only makes you feel better more energetic but helps you to lose weight AND keep it off Any weight lost on a detox plan is predominantly water weight which you ll regain plus probably more when you start eating normally again Or could even be lean muscle tissue which ultimately can slow down your metabolism a common side effect of yo yo dieting too Fasting or detoxing for the long term can have negative health effects such as nutrient deficiencies This can be serious for instance lack of Calcium may lead to osteoporosis or not enough Iron can leave you anaemic Advocates of fasting say the side effects experienced by some such as headaches and tiredness are signs that the body are detoxing but they are actually from lack of food Yes fasting does encourage some healthy ideas such as cutting out alcohol junk foods and refined sugar but you can do this on your own get all the benefits without putting your body through that ordeal plus you get to sustain the results of healthy eating which are a great body glowing skin and bags of energy A better option is to cut the refined sugary carbs from your diet You almost instantly feel less bloated and clothes start to fit better as you lose the excess water retention as carbs make you retain water Plus you get to enjoy a balanced diet with foods such as poultry meat fish or eggs combined with lots of vegetables drizzled with olive oil or with slices of avocado This type of meal is all the detox your body needs by providing your body with the nutrients it needs and avoiding the gut busting junk foods that are often a mainstay in the average UK diet You can get more low carb recipe ideas here http tinyurl com laxppu5 I d love to hear about some of your favourite Atkins friendly recipes so feel free to come and join the conversation on our forum Tweet comments powered by

    Original URL path: http://uk.atkins.com/community/blog/fasting-is-it-really-necessary.html (2016-04-25)
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  • Top Tips For Successful Winter Weight Maintenance | Atkins Low Carb Diet
    Brook has discovered with a bit of care you can make sure all your hard work continues into the New Year How Kelly Keeps Going When Kelly began her New Atkins journey she had 8lbs to lose Having managed most of this during Induction she then began adding carbs back into her diet as required by the Ongoing Weight Loss phase She initially added just 5g per week but by sticking the guidelines laid out in Phase 2 she was soon able to increase this to 10g Her carb intake at this point included berries nuts seeds and full fat Greek yoghurt all foods that can be incorporated into your diet as you find your carb tolerance Having reached her goal Kelly has found she is now able to indulge in the odd treat here and there without seeing any weight creep back on When it comes to professional commitments such as photo shoots she will simply scale back her carb intake by 5 10g to ensure her weight remains stable What You Can Do How you apply New Atkins will depend on your individual goals as well as your start weight In Kelly s case she was able to reintroduce carbs to her diet quite quickly and even enjoyed the occasional alcoholic drink after Phase 1 Your own approach may need to be slightly different Having arrived at Phase 4 you will know exactly how much it took to get you there You will be well aware of your carb tolerance and how any increase in carb intake will affect your weight To help make sure you can maintain your goal weight during the winter months we ve come up with a few ways you can take matters into your own hands and stay on track Remember your low carb substitutes There are plenty of small changes you can make to high carb dishes that will make them ideal for your low carb nutritional approach You could Use cauliflower instead of potato for your mash Try sliced aubergine in place of pasta in your lasagne Serve burgers between lettuce leaves or flat mushrooms as an alternative to high carb buns Offer to cook If you re concerned that your big family meal will contain too many carb heavy components why not volunteer to step into the kitchen yourself There s so much you can eat during Phase 4 you should have no trouble whipping up something that will please everyone Take a look at our recipes for some inspiration Make the menu work for you Dining out doesn t have to be a headache for someone trying to stay low carb It can be all too easy to avoid restaurant invitations on the assumption that won t have anything for you but that simply isn t the case Whatever your preferred cuisine there will be options that aren t loaded with carbs Check out our dining guide for a few hints as to what you could be tucking into

    Original URL path: http://uk.atkins.com/community/blog/top-tips-for-successful-winter-weight-maintenance.html (2016-04-25)
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  • Colder weather & sugar cravings - Atkins Blog | Atkins Low Carb Diet
    keep reaching for carb rich foods A great way to set some small goals for instance Plan to maintain your weight even if you don t lose for a while don t let this spiral into falling completely off track and going back to square one in a few months You ll only kick yourself in a few weeks from now Don t feel guilty for having cravings If you ve let sugar creep its way into your diet then you re very likely to be having sugar cravings You can get rid of them When they hit have a snack with a higher percentage of fat cheese olives guacamole pepperami etc The fat content in these foods will help to fill you up and the craving will likely go away Try to stay as active as possible even if it s just a walk during your lunch hour or walking to the park with the kids after school Envision how you ll feel this time next month you could be feeling energetic slimmer and glowing or you could be struggling to shift the few lbs you ve gained bearing that in mind may make you think twice if you feel like falling off track Set yourself a goal such as a 5k or 10k race even if you walk part of the way or similar event for October November so you have a clear goal in mind Or make a commitment to go to the gym for a run Zumba or swimming a few times a week for the next month whatever activity you enjoy Or try something completely new trampolining or spin classes for instance you never know you might love it Stay active on the online forum where you can vent if you have a bad day or log on and get some inspiration if you find yourself lacking motivation Get rid of any junk from your house you can t eat what isn t there Having chocolate cakes or similar is a sure fire way to tempt you and preoccupy your mind in a negative way Remember that sweet cravings DO go away after a week or so on Atkins so going cold turkey is a great way to kick them to the curb This doesn t mean you should starve yourself trying to find a quick fix Don t be tempted to skip meals or eat too few calories This isn t sustainable and you ll end up eating more in the long run Instead aim for a moderate amount of protein with each meal chicken meat fish eggs etc with a few portions of vegetables or salad and add fat avocado olives drizzle veg with oil or butter cheese etc to each meal Connect with a friend partner or your kids to help you stay on track make a pact as a family that you ll eating healthily for a month or phone your friend every day to check on each other s progress

    Original URL path: http://uk.atkins.com/community/blog/colder-weather-cravings,-it-doesnt-have-to-be-that-way!.html (2016-04-25)
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  • Incorporating Atkins products into your lifestyle | Atkins Low Carb Diet
    right through to maintenance Still wondering how to incorporate these products into your New Atkins lifestyle Well let us explain Where do Atkins snacks fit in In a typical UK diet it is normal for a person to consume around 200 300g of carbohydrates per day This is much more than we need so naturally one of the goals of Atkins is to significantly reduce carb intake in order to bring about ketosis the fat burning process that will ultimately lead to weight loss However it s important that your diet is still satisfying enough to keep cravings at bay and Atkins products can contribute to this Many people attempting to change their lifestyle in this way will experience cravings particularly in environments such as the workplace where high carb food may be readily available This is perfectly natural and not something you should feel guilty about at all Top Tip You might want to consider keeping an Atkins bar or shake handy for these situations so that you can enjoy a satisfying reduced carb snack that won t halt your progress Facts and figures Let s put this in real terms Choosing an Atkins bar instead of standard chocolate bars could mean you are eating up to 20g less sugar in your snack That s a big difference and it s something that is going to serve you well in the long run For example a 100g serving of Snickers chocolate bar contains 45 2g of sugar By contrast an Atkins Advantage Chocolate Peanut Caramel Bar has just 1 8g of sugar per 100g It s a similar story with shakes Compare a strawberry Yazoo milkshake 9 5g of sugar per 100g with Atkins Day Break Strawberry Yoghurt Shake 0 1g of sugar per 100g Already you can see the pattern that s emerging Top Tip Did you know that our shakes can be used to make even more delicious drinks Try our coffee frappe recipe which combines your morning coffee with whipped cream and our chocolate shake mix for a great alternative to coffee shop frappuccinos Maintaining a balanced diet While we ve already shown how Atkins bars and shakes can play a key role in your new nutritional approach you must still ensure you are maintaining a balanced diet and getting the nutrients you need We do not recommend eating Atkins bars in place of meals If you look at the first phase of New Atkins there are many things you can eat and we strongly advise you to take advantage of the variety on offer Of course if you lead a very busy lifestyle we appreciate that it can be difficult to keep mealtimes fulfilling and exciting It can be all too tempting to just grab a quick snack from the cupboard instead of preparing yourself a balanced meal Our range includes reduced carb options such as muesli crackers and pasta can form the basis of a delicious breakfast lunch or evening meal Our recipes can

    Original URL path: http://uk.atkins.com/community/blog/incorporating-atkins-products-into-your-lifestyle.html (2016-04-25)
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  • Atkins and Ketogenic Diets - Atkins Blog | Atkins Low Carb Diet
    carbs are converted into glucose which is then used as a primary fuel source However ketogenic diets are high in fat moderate in protein and low in carbs This reduction in carbs means the liver converts the fat into fatty acids ketone bodies which then replace glucose as the primary energy source This is called ketosis Most people can go into ketosis when reducing carb intake to 50g or less per day Here s a brief summary of the 2 diets Ketogenic Diet Atkins Diet The classic therapeutic ketogenic diet was developed for treatment of paediatric epilepsy in the 1920s The ketogenic diet converts the body s metabolism to burning fat for energy rather than glucose This has been extremely effective in treating seizures The ketogenic diet has been adapted to suit other lifestyles such as cyclic keto diet or carb cycling CKD or Targeted Ketogenic diet TKD were you eat carbs before exercise only Patients treated with a ketogenic diet tend to stay in ketosis long term Those who follow a ketogenic diet tend to have a 3 1 ratio of fat protein This can be adapted to either 2 1 or 4 1 depending on the patient This diet is high in fat and can be modified to include a higher proportion of MCT oils which are a preferred source of fuel by the body The Atkins Diet was developed by cardiologist Dr Robert Atkins in 1972 initially to treat his heart patients Dr Atkins went on to write Dr Atkins Diet Revolution which has helped many people to improve their health Phase one of Atkins also leads to nutritional ketosis which results in loss of bodyfat and improvement in metabolic factors such as lowering cholesterol blood triglycerides and blood pressure Atkins followers to tend to stay in ketosis until they reach their goal weight or just before and then start to add back good carbs as they go through the phases On Phase one 20g of carbs is recommended per day with 12 15g of those from vegetables This increases as you enter phases 2 4 Atkins is also high in fat Despite the popular misconception Atkins isn t high in protein Only moderate amounts of protein are recommended So as you can see above certain phases of Atkins are very similar to the classic ketogenic diet which was originally developed to treat epilepsy In phase one nutritional ketosis is achieved and some people continue burning fat for fuel into phase 2 and sometimes even phase 3 As you get closer to your goal weight more carbs are added back and so dietary fat is naturally reduced meaning the body s metabolism then switches to burning both carbs fat for energy Like the original ketogenic diets Atkins isn t a one plan fits all and it s important to adapt the diet to allow you to find the amount of carbs you can consume and which types and maintain the weight loss In other words keeping bad

    Original URL path: http://uk.atkins.com/community/blog/atkins-and-ketogenic-diets.html (2016-04-25)
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  • Top 5 Salmon Recipes - Atkins Blog | Atkins Low Carb Diet
    turn to coat then chill for 30 minutes Bake for 20 minutes turning once during the cooking process Once cooked through plate up and then drizzle with the sauce and serve with fresh vegetables or salad Tasty Salmon Burgers serves one Tinned salmon is also a great way to enjoy salmon and this burger recipe is great when served on romaine buns 1 small tin salmon drained 1 finely chopped spring onion 1 tsp lemon juice Sprinkle of finely chopped parsley 1 beaten egg 1 tbsp full fat mayonnaise Mix all the ingredients and place in the fridge for 30 minutes skip this step if you re very hungry form into 1 2 burgers and cook until done Serve on romaine buns with extra side salad Asian Salmon serves one If you fancy an oriental spin on your salmon this is the recipe for you 120g salmon fillet ½ julienned red pepper 50g mange tout ½ small sliced onion 1 tbsp olive oil 1 tbsp rice wine vinegar 1 tbsp soya sauce 1 tsp Splenda optional 1 tsp minced garlic In a bowl whisk together the olive oil rice wine vinegar soya sauce Splenda and garlic Place the salmon and sliced vegetables in a dish and drizzle with the sauce Place in the fridge for 1 hr to marinate the salmon then bake for 30 minutes or until done Salmon with Penne Asparagus serves one 25g Atkins Penne Pasta 120g salmon fillet 1 tsp each of salt pepper 1 tbsp olive oil 1 minced garlic clove 60g asparagus cut into ½ inch pieces 100ml vegetable broth 30ml sour cream 1 chopped spring onion 1 tbsp fresh mint chopped 1 tbsp fresh dill chopped Season the salmon with salt pepper Coat a non stick pan with oil and sear the fish flesh side down until nearly cooked through then remove and cover with foil Cook the pasta as directed Heat more oil in a pan and sauté the garlic and asparagus for 1 minute Add the vegetable stock and cook for a few minutes Stir in the sour cream spring onion mint and dill and lower to simmer Add the sauce to the pasta and toss Remove the skin from the salmon and flake it into chunks then add to the pasta and serve Cauliflower Pizza with Smoked Salmon Red Pepper serves 2 For the pizza crust 1 small head of cauliflower florets removed 30g grated parmesan 30g grated mozzarella ½ tsp each of dried oregano dried basil garlic powder crushed red pepper ¼ tsp salt 1 egg For the topping 2 tsp olive oil ½ small red pepper sliced ½ small red onion chopped 50g smoked salmon cut into pieces 2 tbsp pesto 20g grated mozzarella Place a baking sheet into the oven and pre heat to a high heat Place the cauliflower florets in a food processor and pulse until finely chopped Put cauliflower in microwave and cook for 4 minutes then allow to cool When cool place into

    Original URL path: http://uk.atkins.com/community/blog/top-5-salmon-recipes.html (2016-04-25)
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